Comparing Nutrients in 1 kilogram Blanched Almonds VS Crackers, matzo, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Crackers, matzo, whole-wheat	14%	4%	82%

Macro Nutrients

	Blanched Almonds	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	203% 5900kcal	121% 3510kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	36.4% 6.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	607% 789g	130g per day for Men 19-50 years
Sugars	64% 46.3g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	311% 118g	38g per day for Men 19-50 years
Protein	382% 214g	234% 131g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	304% 3.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	338% 54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	248% 12.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	123% 490μg	87.5% 350μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1583% 238mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	236% 2360mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	389% 3.5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	410% 32.8mg	581% 46.5mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	319% 1340mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	1522% 35mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	436% 3050mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	1365% 751μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	237% 26mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1.3% 48g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Crackers, matzo, whole-wheat:

• Blanched Almonds have 2.6 times more Vitamin B2 and 1.4 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• While Crackers, matzo, whole-wheat contain 1.9 times more Vitamin B1, 1.5 times more Vitamin B3, 3.9 times more Vitamin B5 and 1.4 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Crackers, matzo, whole-wheat:

• Blanched Almonds have 10.3 times more Calcium, 2.9 times more Copper, 2 times more Magnesium, 1.6 times more Phosphorus, 2.1 times more Potassium and 9.5 times more Sodium than Crackers, matzo, whole-wheat.
• While Crackers, matzo, whole-wheat contain 1.4 times more Iron, 1.9 times more Manganese and 23.5 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Crackers, matzo, whole-wheat have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 1.7 times more Energy, 35 times more Fat, 16.3 times more Saturated Fat, 20 times more Omega 6 and 1.6 times more Protein than Crackers, matzo, whole-wheat.
• While Crackers, matzo, whole-wheat contain 8.3 times more Omega 3 and 4.2 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Crackers, matzo, whole-wheat have similar amounts of Fiber per 1 kg.
• Both Blanched Almonds as well as Crackers, matzo, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.